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Overview of the University of Michigan Training Program

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iddle Distance Training n Ufhjin:hek 04 Olyiiipiaiii -"ÎL*^ A y \ ÍMII Overview of the University of Michigan Training Program BYJONURBANCHEK MD@ Michigan/CW 200 Yards 200 Meter Middle Distance Training Keller 1:34.10 1:46.13 ' Middle of the swim continuum between 50 & 1500 Vanderkaay 1:34.22 1:47.25 • Most common among freestylers • Good combo fast twitch fibers/anaerobic speed and slow Borges 1:34.31 1:46.09 twitch aerobic/endurance Ketch um 1:34.19 1:48.67 • Wide range of training both speed & endurance - fun & variety Hurd 1:35.5 1:48.89 Piersma 1:34.70 1:48.97 3 Main Groups Malchow 1:36.10 1:49.22 • 100 - 200- 400 / 500 Anaerobic angle (Ian Thorpe) • 1500/1650 - 400/500 - 200 Aerobic angle (Grant Hackett) 500 Yard 400 Meter • 200 - 400/500 Real MD VO2 max angle (Klete Keller) Keller 4:12.12 3:44.11 Vanderkaay 4:12.55 3:49.67 Middle Distance Characteristics Dolan 4:08.75 3:48.99 • Like to train Hurd 4:15.80 3:49.08 • Good sense of pace Piersma 4:14.55 3:49.72 • Ideal stroke rate • 4-6 beat kick Thompson 4:14.71 3:51.70 continued on page 6 Malchow 4:17.48 3:52.60 www.swiinmiriacuairh.ota continued from page 5 Overview of the University of Michigan Training Jon's Threshold Program Use Sat AM Main Set: V02 max |' • Select any of the threshold distances swum straight or interval average time or any single Middle Distance 200 ' test distance of 500, 400, 200 time. 4 X 200 on 8:00 Broken swim • To check the level of effort take heart rates at 50 dive on 1:30 (Going out 200 pace :22.0) soft legs 0-10 sec; 30-40 sec; 1:00 - 1:10 after test. TOO push on 2:30 {mid 100 of the 200 pace :48.0) supple legs • Sample (30 - 25 - 20 = 75 bpm) 50 dive on 1:30 (best you can come home :22.0) hard legs • Select spreadsheet {write over it). Enter name, Add up for 200 meters 1:32 stroke, time (no colons). Hit enter and all new 3 to 4 sec under goal time. training paces appear. Active rest recovery 2:00 Total distance = 800 Endurance Training Categories • Basic aerobic training EN-1 Lactate Production SP-2 • 5% below threshold • Using GREEN Color Code - % • WHITE and PINK Color Codes • Can be used for training and testing • low intensity Training for 100 6 X 50 at 8:00, 92% best time • short rest 10 - 20 sec rest Training for 200 6 X 100 at 8:00, 92% of best time • heart rate 130 - 150 bpm Training for 400 6 X 200 at 8:00, 94% -96% of best time • Great correlations to goal times • Use 3-4 active rest between swims Anaerobic Threshold Training • Maximum lactate production / buffering -EN-2 • Maximum heart rates RED Color Code 100 Yard/Meter Anaerobic Training Paces • Optimal intensity for endurance improvement GOAL 94% 93% 92% 91% 90% 89% 88% 87% • 10-20 sec rest TIME • 40 - 60 min durations •Â2SXi :44.68 ;46.16 :45.65 «.15 46J67 47.19 >Í7.73 :4a2B :43X10 :45.74 :4&24 :46.74 47.25 :47.78 14831 4a86 4943 • Lactate 3-4 mM •Moa :4&S1 •A73^ :47.83 M26 4&B9 >»44 500) 5057 • HtMft rate 150-170 :45.00 :47_87 :4a39 :48.91 4945 5QO0 5056 51.14 51.72 :46.00 :4a94 :«.46 :50.00 :5Q55 51.11 51.68 •fi?77 5ZB7 BLUE Color Code :47D0 saoo sa54 :51.09 51.65 5ZS1 5341 54ie • 15 to 30 sec rest :4aœ 51,06 51.61 :52.17 fiÍ75 5333 53.93 545S 55.17 • 20-40 minutes duration :49.00 Í2-13 5Z69 :53.26 5aœ 5444 5BX)6 55.6B 56.32 S3W £119 5176 5435 S4â5 5556 56.18 56.82 :W.47 • Uncomfortable :5iS4 :55.43 iSfiM 56fi7 573) 5735 5a&2 " Slightly above threshold 4-5 mM stw S532 man :56.52 5?.14 57.78 5B43 59.09 59.77 • Heart rate 160 - 180 duration :53.«) :56.38 :56.99 :57.61 :58.24 :58.89 :59.55 1:00.23 1:00.92 5*X» 57.45 5BL06 :58.70 Sa34 imj30 MXÍS7 1D136 M3¿m •S5SXI :5ft51 5ai4 :59.78 1^X144 1<H.11 Mnso MXiSO 1:0a22 SftOO SBL57 MX122 1:00.87 1:0154 1^22 1O3L64 10437 Maximum \/02 Training EN-3 57J0O ia)£4 11D1.29 1:01.96 Ma2£4 1:0a33 1MJ04 MA.7T 7% faster than (Red) Threshold pace 101.70 1Í1Z37 1:03.04 1^74 1:04.44 1Í1&17 HAW 1ÍI6JB7 • :30 -1:30 seconds rest mm ^SBJ7 im44 1:04.13 1:04» 1J&5B 1^629 1t)7D5 1XI7ffi • PURPLE Color Code HDJQO imœ iau2 1:06.22 im93 MJßBT 1ÍJ742 1:0ai8 1]0BJ97 • Ideal for race pace training 400 - 1500 " Intensity high 200 Meter/Yard Percentage Chart GOAL 96% 95% 94% 93% 92% 91% 90% 89% • Lactate 5 -S mM, buffering & tolerance TIME • Duration 1500 to 2000 (lOO's & 200's) 13000 133 7^ '. M ^•i T! 1:Í783 1 ?8iiO i4oai 141 12 13100 134 79 137 86 13fi(Jl 14000 141 11 14225 • Heart rate 180-190 132 CO 1358?. ' V7 87 13892 14000 141 10 14222 14337 133 Û0 13688 1 3894 140 00 • !1 'Vl 14220 143 33 14449 134.00 13792 14000 14108 14330 14444 145fi2 135.00 13896 14106 14215 14440 145 56 1«74 Wed PM Main Set: \/02 max 13600 14000 14213 14323 14649 14667 14787 13700 141 CM 14319 144 30 1:4669 1.47 7B 14899 Middle Distance 400 meters 13800 1420a 14426 146 38 14769 14889 1.5011 4 X 400 on 10:00 Broken swim 13900 1 4313 14533 14645 ^^79 ^000 ^^4 200 dive on 3:00 (Going out 400 pace 1:52) soft kick 14100 14521 14745 148 60 15099 15222 15348 100 push on 2:00 (55.0) supple kick 14200 146S 14851 14968 • •-•:"",' 15209 15333 15461 2 X 50 push on 1:00 (best you can come home :26 + 14300 14729 •„1 :._-• 14957 UO75 ; '.I '»" 15319 154 44 15573 14400 14eTS .494/ 15064 15183 15.'ÎW 1&42& 155 56 15696 :26) hard kick 14500 14938 :50,53 15170 1f5 90 1W13 1 iß Í8 15667 15798 Add up for 400 meters 14600 15042 5158 16522 15646 157 78 15910 3:39 14700 1514e. 5263 ::::;: 1 ••o;r. 15758 158 89 20022 14800 15250 15489 15613 15868 20000 20135 Total distance = 1600 14900 15354 '.] r: 15596 157 20 15078 2oni ^G47 4 minutes active rest recovery 15100 1.5663 15609 15935 203 33 20472 15200 15667 15915 ¿.01 7-1 204 44 20584 15300 1 57 71 20021 20283 :rM IS 205 56 20697 6 American Swimming Magazine • 2008 Issue 2 Alactic / Speed Training SP-3 • 3rd Macro • Short, fast, explosive sprints, 1Ü - 25 meters • 3 weeks gradual taper • 5.0 - 10.0 sec • US Nationals or international Competition • 6-10 repetitions • 1:00-2:00 rest Middle Distance - 3 Week Taper • Lactate build up is minimal • Heart rate below maximum • Ideal for 50 - 100 - 200 swimmers at any time of the season Annual Training Plan at the University of Michigan Collegiate season 30 weeks 1st Macrocycle 2nd Macrocycle • 3rd Macrocycte Days Ou! 12 weeks 15 weeks I 3 weeks All long course 50% short course I taper period Day 1 Micro Cycle - Mid Season 50% long course I 80% short course Monday AM Monday PM Aerobic Technique Dryland - Stretching Pull Set/Free 2000 - 1 hour general work Collegiate Season 3000 Main set: • 1st Macrocycle (12 weeks) Kick/Endurance- 800- • 6 weeks aerobic training/skill development/ heart rate Threshold work 2000 <150 1200 - 3000 meters • 6 weeks aerobic - anaerobic threshold - VO2MAX - lac- Hypoxie swim free Energy system EN2 tate Fin swim/ IM " Major competition (one week taper) 7000 meters ' 2jid Macrocycle (15 weeks) 7000 meters • 3 weeks aerobic endurance training • 10 weeks all training zones and energy systems - more emphasis VO2max and lactate production - This period Day 2 Micro Cycle - Mid Season includes 3-4 dual meets per month (short course) Tues AM Tuesday PM • 3rd Macrocycle Aerobic/Recovery Strength Train - • 3 week taper period Skill / drill work Stretching • 80% short course Kick / speed power 1 hr general work • Strength reduced to maintenance and dropped Swim specific power Main set: • Training resistance gradually reduced from 70,000 per Parachutes week to 30,000-20,000 meters/yards per week Active rest work Stretch cords / tethered Continuous easy- race swim; negative work & Summer Season pace 2000-3000 positive speed Alternating Energy assistance systems : EN-1 & EN 3 18 weeks Sprints 7000 meters 7000 meters April 15-Aug15 Alt long course Tues PM Main Set: Active Rest 1st Macro 3 weeks 2nd Macro 3fd Macro A. 3 X (300 free + 1ÜÜ casual on 1:30) aerobic/ 12 weeks 3 weeks taper Descend 3O0's 1 thru 3 skill development All training zones US Nationals B. 3 X (200 free + 100 casual on 1:30) Heart rate < 150 Descend 200's 1 tluu 3 C. 3 X (100 free + 100 casual on 1:30) Summer Season Descend lOO'sl thru 3 • 2nd Macro D. 3 X (4 X (50 casual + 50 free pace) • 15 weeks 1st round + 1.0 sec per 50 :27's • All training zones and energy systems especially VO- 2nd round at pace :26's 2MAX and Lactate work 3rd round at -1.0 sec per 50 :25's • This period included competition every 3rd weekend Total distance = 3900 • Long course continued on page 8 www.swimmingcoach.org continued (rom page 7 Overview of the University of Michigan Training Day 3 Micro Cycle - Mid Season 400/400 red (EN-2) 4:18-4:18 HR 25-28/10 sec Wednesday AM Main set: Total Main Set: 4200 V02MAX work or OFF Rainbow set (white Distance Micro Cycle to green Mon Tims WAH intensities) or Aerobic Tech Aerobic drills/Fins Off Wednesday PM AM Pull / Free Kick (2.0) Or Lactate work or 3.0 - 4.0 Pull / Power Make ups Dryland / Broken swims or Kick quality Parachutes Stretching Drills Fins Test sets EN1-2 Rec/EN1-2 1 Hr General Work 7000 7000 6000 meters Threshold work 60 Active rest slow / VO2max ((M) PM min +/-10 min fast Lactate rainbow set Middle Distance Week at a Glance EN2-3 (subjective) Red, blue, purple, EN 1-2 green Monday Thursday Distance Free 8000 EN2-3 SP with D'men BOOO 8000 Weights: T, TH, SAT Weekly total =76.0 Tuesday Friday Middie Distance Dryland: M, W, F (Medicine ball, VASA, Swimbench, Breast-Bench, Jumps Free - active rest Distance Micro Cycle WedPM Sat AM Freestyle -V02 Thurs Fri Sat max, Lactate Aerobic Tech Aerobic Stroke Work Rainbow set, or peak, or test set AM Drills Kick V02 Max, or Pull / Free Power Test set Sunday Off Hypoxie 2.0 Parachutes, Cords Kick Technique Kick Fins Swim Rec/EN1-2 EN2 3 - SP Distance @ Michigan
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  • U. S. Open Swimming Championships

    U. S. Open Swimming Championships

    USA Swimming-National Meets Hy-Tek's MEET MANAGER 5:13 PM 11/29/2002 Page 1 U. S. Open Swimming Championships - 12/5/2002 to 12/7/2002 Psych Sheet Event 1 Women 200 LC Meter IM World: 2:09.72 10/17/1997 Yanyan Wu, CHN American: 2:11.91 7/30/1992 Summer Sanders, USA U.S. Open: 2:12.64 8/3/1984 Tracy Caulkins, USA US Open Meet: 2:15.01 11/30/1990 Summer Sanders, USA Oly. Tr. Cut: 2:20.49 National Cut: 2:21.49 Name Age Team Seed Time 1 Limpert, Marianne 30 Club Aquatique 2:15.07 * 2 Cameron, Kristy 21 Univ OF Calgary Swim Club 2:16.13 3 Kowal, Kristy A 24 Athens Bulldog Swim Club-GA 2:17.88 4 Tanaka, Masami 23 Curl-Burke Swim Club-PV 2:18.79 5 Johnson, Brittany D 18 Winston-Salem Y Swim Team-NC 2:19.29 6 Axtell, Andrea L 16 Circle C Swimming-ST 2:19.37 7 Forster, Jennifer M 14 Washington Township Rec Ctr-OH 2:19.71 8 Lehner, Andrea J 14 Star Swimming-NI 2:20.02 9 Roby, Ashley E 22 Athens Bulldog Swim Club-GA 2:20.49 10 Braun, Katherine A 17 Team Foxjet-MN 2:20.88 11 Taflinger, Brooke 21 Indiana University-IN 2:20.98 12 Voyles, Lindsay A 17 Circle C Swimming-ST 2:20.99 13 Martin, Kritsy 21 Indiana University-IN 2:21.15 14 Miesner, Isabel H 18 Lakeside Swim Team-KY 2:21.44 15 Reid, Jamie L 19 University OF Florida-FL 2:21.50 16 McLarty, Sara L 19 University OF Florida-FL 2:21.52 17 Harris, Carrera A 16 Aquatic Club OF Bakersfield-CC 2:21.62 18 Hamming, Lisa C 16 Lake Forest Swim Club-IL 2:22.23 19 Mattsen, Ida 17 Sun Devil Aquatics-AZ 2:22.24 20 Lesneski, Stacie J 17 Unattached-NE 2:22.30 21 Beaudreau, Carolyn A 14 Fort Collins Area Swim Team-CO
  • Michael Phelps Also Became the First Swimmer to Ever Break 5 Individual World Records at One Meet

    Michael Phelps Also Became the First Swimmer to Ever Break 5 Individual World Records at One Meet

    Early years He was born in Baltimore Maryland on 30/6/85. He began swimming when he was 7 years old. His full name is Michael Fred Phelps II. Michael’s sister Hilary began swimming the year Michael was born. He mostly watched his sister practice and eventually started swimming himself. When he was at the age of seven Michael wouldn’t even put his face in the water. But eight years later… He was the youngest male that competed in the Olympics since 1932. Michael had managed to secure one of the best lanes and was surrounded by world professionals. He was just 15 years old when he came 5th in the 200-meters butterfly at the 2000 Sydney Olympics. Michael Phelps also became the first swimmer to ever break 5 individual world records at one meet. This meet was in 2003 at the World Championships in Barcelona. He placed in the Athens 2004 Olympics by receiving 8 medals. There he received six gold medals and two bronze medals. In Beijing 2008, he recived 8 gold medals, which made him the best Olympic swimmer ever. Athens 2004 Aug. 14 - 400-meter medley – GOLD – 4:08.26 (world record) Aug. 15 - 4x100 freestyle relay – BRONZE – 3:14.62 (with Ian Crocker, Neil Walker, Jason Lezak) Aug. 16 - 200 freestyle –BRONZE – 1:45.32 Aug. 17 - 200 butterfly – GOLD – 1:54.04 (Olympic record) 4x200 freestyle relay – GOLD – 7:07.33 (with Ryan Lochte, Peter Vanderkaay, Klete Keller) Aug. 19 - 200 medley – GOLD – 1:57.14 (Olympic record) Aug. 20 - 100 butterfly – GOLD – 51:25 (Olympic record) Aug.